Omega-3 fatty acids for the health of the heart and blood vessels

Posted on by

Omega-3 fatty acids for the health of the heart and blood vessels: a comprehensive review

I. Foundation: What is omega-3 fatty acids?

Omega-3 fatty acids is a group of polyunsaturated fatty acids (PNS) vital for the normal functioning of the body. They are not synthesized in sufficient quantities, so they should come with food or additives. Key members of this family are alpha-linolenic acid (ALK), eicopascentenoic acid (EPC) and daily oxaenic acid (DHG).

A. Types of omega-3 fatty acids:

  1. Alpha-linolenic acid (Alk): ALK is a plant omega-3 fatty acid contained in foods such as linseed seeds, chia seeds, walnuts and rapeseed oil. The body can convert Alc into the EPK and DGK, but this process is extremely ineffective, especially in men. The effectiveness of conversion is influenced by factors, such as age, gender, genetics and general health. The conversion to the DGC is usually less than 1%.

  2. Eicosapentaena acid (EPA): EPK is a sea omega-3 fatty acid, mainly found in fatty fish (salmon, mackerel, herring) and algae. EPC plays an important role in reducing inflammation and regulating the level of triglycerides. It is the predecessor of eicosanoids, signal molecules that participate in the immune response and blood coagulation.

  3. Docosahexaenic acid (DHA): DGK is also a sea omega-3 fatty acid, abundantly contained in fatty fish and algae. DGC is the main structural component of the brain, retina and sperm. It is critical for the development of brain and vision in infancy and childhood, as well as for maintaining cognitive function throughout life. DGK deficiency is associated with a deterioration in cognitive functions and the risk of developing neurodegenerative diseases.

B. Omega-3 action mechanisms:

Omega-3 fatty acids have a diverse effect on the body, including:

  1. Anti -inflammatory action: Omega-3 acids, especially the EPC and DGC, contribute to a decrease in inflammation, inhibiting the production of pro-inflammatory cytokines (for example, interleukin-1β, the factor of tumor necrosis α) and stimulating the synthesis of anti-inflammatory mediators, such as resolvines and protectin. They compete with omega-6 fatty acids for enzymes involved in the metabolism of arachidonic acid, which leads to a decrease in the synthesis of pro-inflammatory prostaglandins and leukotrienes.

  2. Reducing the level of triglycerides: EPC especially effectively reduces the level of triglycerides in the blood. The mechanism of this action is associated with an increase in the activity of lipoproteinlipase, an enzyme that breaks down triglycerides, and a decrease in the synthesis of triglycerides in the liver.

  3. Improving the function of the endothelium: Omega-3 acids help improve the function of the endothelium-the inner layer of blood vessels. They increase the production of nitrogen oxide (No), a powerful vasodilator that relaxes blood vessels and improves blood flow. They also reduce the expression of adhesion molecules on endothelial cells, preventing leukocyte adhesion to the walls of blood vessels and the development of atherosclerosis.

  4. Antiarrhythmic action: Omega-3 fatty acids stabilize the electrical activity of the heart, reducing the risk of arrhythmias, especially ventricular arrhythmias, which can lead to sudden heart death. They modulate the activity of ion channels in the heart muscle, affecting the repolarization and duration of the action potential.

  5. Reduced blood pressure: Regular consumption of omega-3 can lead to a moderate decrease in blood pressure, especially in people with hypertension. This is due to the improvement in the function of the endothelium and a decrease in peripheral vascular resistance.

  6. Antithrombotic action: Omega-3 acids affect blood coagulation, reducing platelet aggregation and reducing the risk of blood clots. They change the balance between thromboxan A2 (prostrombotic) and prostacclic (antitrombotic), shifting it towards the antitrombotic effect.

II. The benefits of omega-3 for the health of the heart and blood vessels: detailed review

Clinical studies and epidemiological data confirm the significant benefits of omega-3 fatty acids for the health of the cardiovascular system.

A. Prevention and treatment of coronary heart disease (IBS):

  1. Reducing the risk of cardiovascular events: Numerous studies have shown that the consumption of Omega-3 is associated with a decrease in the risk of developing cardiovascular events, such as myocardial infarction, stroke and sudden heart death. Met-analyzes demonstrate that an increase in the consumption of fish and additives Omega-3 is associated with a decrease in the risk of IBS by 10-30%.

  2. Reduction of the risk of re -myocardial infarction: Studies, such as Gissi-Prevenzione, showed that taking omega-3 fatty acids after myocardial infarction reduces the risk of repeated cardiovascular events and death.

  3. Lipid profile improvement: Omega-3 acids, especially EPC, effectively reduce the level of triglycerides in the blood, which is an important risk factor for the development of coronary heart disease. They can also slightly increase the level of “good” HDL cholesterol (high density lipoproteins).

  4. Reducing the risk of atherosclerosis: Due to the anti-inflammatory effect and improvement of the function of the endothelium, omega-3 fatty acids contribute to a slowdown in the progression of atherosclerosis-the process of plaque formation in the walls of arteries.

B. Arterial hypertension (high blood pressure):

  1. Reduced blood pressure: Studies show that the use of omega-3 fatty acids can moderately reduce blood pressure, especially in people with hypertension. This effect is more pronounced at high doses of omega-3 (more than 3 grams per day).

  2. Improving the function of endothelium in hypertension: Omega-3 acids help improve the function of endothelium in people with high blood pressure, which leads to the relaxation of blood vessels and a decrease in blood pressure.

C. heart failure:

  1. Reducing the risk of hospitalization and death: Some studies have shown that taking omega-3 fatty acids can improve the prognosis in patients with heart failure, reducing the risk of hospitalization and death.

  2. Improving the function of the left ventricle: Omega-3 acids can improve the function of the left ventricle of the heart, the main pump that pumps blood throughout the body.

D. Arrhythmias:

  1. Reducing the risk of sudden heart death: Omega-3 fatty acids have an antiarrhythmic effect, stabilizing the electrical activity of the heart and reducing the risk of ventricular arrhythmias, which can lead to sudden heart death.

  2. Improving heart rate variability: Omega-3 acids can improve the variability of heart rhythm (VCR), an indicator that reflects the ability of the heart to adapt to various stress factors. Reduced VCR is associated with an increased risk of cardiovascular diseases.

E. thrombosis:

  1. Reducing the risk of blood clots: Omega-3 fatty acids have an antithrombotic effect, reducing platelet aggregation and reducing the risk of blood clots. They can be useful for the prevention of thrombosis, especially in people with increased risk (for example, after operations or with a long bed regime).

F. Diseases of the peripheral arteries:

  1. Improving blood flow in the legs: Some studies have shown that omega-3 fatty acids can improve blood flow in the legs in people with diseases of the peripheral arteries, reducing pain when walking (interspersing chroma).

G. Prevention after heart surgery:

  1. Reducing the risk of atrial fibrillation after operations: Reception of omega-3 fatty acids before heart surgery can reduce the risk of atrial fibrillation-common arrhythmia, which can occur after surgery.

III. Sources of omega-3 fatty acids: foods and additives

There are two main sources of omega-3 fatty acids: food products and additives.

A. Food sources:

  1. Fat fish: The best source of EPK and DGK is fat fish, such as:

    • Salmon (especially wild)
    • Mackerel
    • Herring
    • Tuna (especially albacco)
    • Sardins
    • Trout

    It is recommended to consume fatty fish at least twice a week.

  2. Plant sources: Alc is found in plant products, such as:

    • Linseed seed and linseed oil
    • Seeds chia
    • Walnuts
    • Rapse oil
    • Soyous oil

    However, as mentioned earlier, the effectiveness of the conversion of the ALK into the EPC and the DGK is limited.

  3. Enriched products: Some products are enriched with omega-3 fatty acids, such as:

    • Eggs
    • Milk
    • Yogurt
    • Bread
    • Juice

B. Omega-3 supplements:

Omega-3 additives can be useful to increase the consumption of these fatty acids, especially for people who do not consume enough fat fish.

  1. Fish oil: Fish oil is the most common type of Omega-3 additive. It contains both EPC and DGK. It is important to choose high -quality fish oil that has been cleaned of heavy metals and other pollutants.

  2. Krishye fat: Krilevic fat is another source of EPK and DGK. It contains antioxidant Astaxantin, which can have additional useful effects.

  3. Algae oil: Algae oil is a vegetarian and vegan source of DHK. It is made of microal-seeds, which are the main source of omega-3 for fish.

  4. Linseed oil: Flaxseed oil contains Alk, but, as noted earlier, the effectiveness of the conversion of the Alc into the EPK and DHK is limited. It can be useful for people who adhere to a vegetarian or vegan diet, but is not an optimal source of EPK and DGK.

C. Factors that should be taken into account when choosing an additive:

  1. Content of EPK and DGK: It is important to pay attention to the content of the EPC and DGK in addition, and not just to the total content of omega-3. It is recommended to choose additives that contain at least 500 mg of EPK and DGK per portion.

  2. Quality and cleanliness: Choose additives from reliable manufacturers that are tested for heavy metals (mercury, lead, arsenic) and other pollutants (dioxins, PHB). Look for products certified by third -party organizations such as NSF International or USP.

  3. Output form: Omega-3 additives are available in various forms, including capsules, gel capsules and liquids. Choose a form that is most convenient for you to use.

  4. Best before date: Pay attention to the shelf life of the additive. Omega-3 fatty acids are subject to oxidation, so it is important to choose products with a long expiration date.

  5. Individual needs: Consult a doctor or nutritionist to determine the optimal dose of omega-3 fatty acids for your individual needs.

IV. Recommended doses and side effects

A. Recommended doses:

  1. General recommendations: Most experts recommend using at least 250-500 mg of EPK and DGK per day to maintain overall health.

  2. For the health of the heart and blood vessels: For people with cardiovascular diseases, a higher dose is recommended-1 gram of EPK and DGK per day.

  3. To reduce the level of triglycerides: To reduce the level of triglycerides, it may take up to 4 grams of EPK and DGK per day.

  4. Pregnant and lactating women: Pregnant and lactating women are recommended to use at least 200 mg dgk per day for the optimal development of the brain and vision of the child.

  5. Children: Children also need omega-3 fatty acids for the normal development of the brain and vision. The recommended dose depends on the age and weight of the child.

B. Side effects:

Omega-3 fatty acids are usually well tolerated, but some people may have side effects, especially with high doses.

  1. Gastrointestinal disorders: The most common side effects are gastrointestinal disorders, such as nausea, diarrhea, bloating and heartburn. These effects can usually be reduced by taking omega-3 fatty acids with food.

  2. Fish taste: Some people may have a fish taste in the mouth after taking fish oil. This can be reduced by choosing additives with an endoless coating or taking them with food.

  3. Increased bleeding: Omega-3 fatty acids can dilute blood, so they should be used with caution to people taking anticoagulants (for example, warfarin) or planning an operation.

  4. Interaction with drugs: Omega-3 fatty acids can interact with some drugs such as anticoagulants and antiplatelets. Consult a doctor if you take any medicine before starting taking omega-3 fatty acids.

  5. Allergies: People with allergies to fish or seafood should take care of fish oil or kriely fat. Algae oil is a safe allergies for people with allergies.

V. Omega-3 and other factors of the health of the heart and blood vessels

It is important to understand that omega-3 fatty acids are only one of many factors affecting the health of the cardiovascular system. For the optimal health of the heart and blood vessels, it is necessary to adhere to a healthy lifestyle, which includes:

A. Healthy nutrition:

  1. Mediterranean diet: The Mediterranean diet, rich in fruits, vegetables, whole cereals, legumes, nuts, olive oil and fish, is one of the most healthy nutrition for the health of the heart and blood vessels.

  2. Restriction of saturated and trans fats: Limit the consumption of saturated fats contained in red meat, fatty dairy products and processed products. Avoid trans fats contained in fried foods and some pastries.

  3. Increase in fiber consumption: Increase fiber consumption contained in fruits, vegetables, whole cereals and legumes. Fiber helps reduce cholesterol and control blood sugar.

  4. Salt consumption restriction: Limit salt consumption, since excess salt can increase blood pressure.

B. Regular physical exercises:

  1. Aerobic exercises: It is recommended to engage in aerobic exercises (for example, walking, running, swimming, cycling) at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.

  2. Power training: It is recommended to engage in strength training at least twice a week to strengthen muscles and improve metabolism.

C. Refusal of smoking:

  1. Smoking is the main risk factor: Smoking is one of the main risk factors for the development of cardiovascular diseases. Refusal of smoking is one of the most important steps that you can take to improve your health.

D. weight control:

  1. Maintaining a healthy weight: Maintaining a healthy weight helps to reduce the risk of developing cardiovascular diseases, diabetes and other health problems.

E. Stress control:

  1. Stress management: Chronic stress can negatively affect the health of the heart and blood vessels. Find the ways of managing stress, such as meditation, yoga, walking in nature or communication with friends and family.

F. Regular medical examinations:

  1. Preventive examinations: Regular medical examinations help identify risk factors for cardiovascular diseases at an early stage and take measures to prevent them. Regularly measure blood pressure, cholesterol and blood sugar.

VI. Research and clinical trials: scientific support for support

The effectiveness of omega-3 fatty acids for the health of the heart and blood vessels is supported by numerous scientific research and clinical trials. Here are some key research:

A. GISSI-PROVANCE TRIial:

  1. Research design: This is a large randomized controlled study, in which more than 11,000 patients who suffered myocardial infarction took part. The participants were randomized for taking omega-3 fatty acids (1 grams per day) or placebo.

  2. Results: The study showed that the intake of omega-3 fatty acids significantly reduces the risk of repeated cardiovascular events and death in patients who suffered myocardial infarction.

B. DART Trial:

  1. Research design: This study assessed the effect of the use of fatty fish on mortality from coronary heart disease in men who have undergone myocardial infarction.

  2. Results: The study showed that the use of fat fish is at least twice a week associated with a decrease in the risk of death from coronary heart disease.

C. REDUCE-IT Trial:

  1. Research design: This large randomized controlled study evaluated the effect of ethyl icosapent (pure EPC) on the risk of cardiovascular events in patients with a high level of triglycerides, despite treatment with statins.

  2. Results: The study showed that icosapent ethyl significantly reduces the risk of cardiovascular events, including myocardial infarction, stroke and the need for revascularization.

D. VITAL Trial:

  1. Research design: This large randomized controlled study assessed the effect of vitamin D and omega-3 fatty acids on the prevention of cardiovascular diseases and cancer.

  2. Results: The study did not reveal the significant effect of omega-3 fatty acids on a decrease in the risk of basic cardiovascular events in the general population. However, some positive effects in the subgroups of patients with lower fish consumption were observed.

E. ASCEND Trial:

  1. Research design: This randomized controlled study assessed the effect of aspirin and omega-3 fatty acids on the prevention of cardiovascular events in people with diabetes.

  2. Results: The study did not reveal the significant effect of omega-3 fatty acids on reducing the risk of serious cardiovascular events in people with diabetes.

These studies, as well as many others, have made a significant contribution to understanding the role of omega-3 fatty acids in the health of the cardiovascular system. Although the results of some studies may be ambiguous, the general opinion lies in the fact that the use of omega-3 fatty acids, especially the EPC and DHC, can have a positive effect on the health of the heart and blood vessels.

VII. Omega-3 and age-related changes

With age, the risk of developing cardiovascular diseases increases, and cognitive function also worsens. Omega-3 fatty acids can play an important role in maintaining the health of the heart and brain in old age.

A. Control of the heart in old age:

  1. Reducing the risk of age -related diseases: With age, the risk of developing coronary heart disease, hypertension, heart failure and arrhythmias increases. Omega-3 fatty acids, as described above, can help reduce the risk of these diseases.

  2. The fight against inflammation: With age, inflammatory processes are enhanced in the body, which contribute to the development of many chronic diseases, including cardiovascular. The anti-inflammatory effect of Omega-3 can help reduce inflammation and protect the heart.

B. Maintaining cognitive functions:

  1. Slow down cognitive decline: DGC is the main structural component of the brain and plays an important role in maintaining cognitive functions. Studies show that sufficient consumption of DGC can help slow down a cognitive decline associated with age and reduce the risk of dementia.

  2. Protection from neurodegenerative diseases: Omega-3 fatty acids can have a protective effect against neurodegenerative diseases, such as Alzheimer’s disease. They can improve the blood supply to the brain, reduce inflammation and prevent the accumulation of beta amyloid-the main component of amyloid plaques characteristic of Alzheimer’s disease.

C. maintaining the health of the eyes:

  1. Prevention of age -related macular degeneration (VMD): VMD is the main reason for loss of vision in the elderly. DGC is an important component of the retina and can help protect against the VMD. Studies show that the use of omega-3 fatty acids can reduce the risk of EMD and slow down its progression.

D. Recommendations for the elderly:

  1. Include fatty fish in the diet: Older people are recommended to eat fatty fish at least twice a week to ensure sufficient intake of EPK and DGK.

  2. Take Omega-3 additives: If fish consumption is not enough, consider the possibility of taking Omega-3 additives. It is important to choose high -quality additives and consult a doctor to determine the optimal dose.

  3. Combine with other factors of a healthy lifestyle: Maintaining a healthy lifestyle, including healthy nutrition, regular physical exercises, rejection of smoking and stress control, is crucial for the health of the heart and brain in old age.

VIII. Omega-3 and pregnancy

Omega-3 fatty acids play a critical role in the development of the fetus, especially the brain and vision. The need for omega-3 increases during pregnancy and breastfeeding.

A. The importance of omega-3 for the development of the fetus:

  1. Brain development: DGC is the main structural component of the brain and is critical for its development in the womb. The sufficient intake of DHC during pregnancy is associated with the improvement of cognitive functions in children at a later age.

  2. Visual development: DGK is also an important component of the retina and is necessary for the development of vision in the fetus.

  3. Pregnancy duration: Some studies show that sufficient consumption of Omega-3 during pregnancy may reduce the risk of premature birth.

  4. Birth weight: Omega-3 fatty acids can help increase birth weight.

B. Recommended doses for pregnant women and nursing women:

  1. Minimum need: Pregnant and lactating women are recommended to consume at least 200 mg dgk per day.

  2. Optimal dose: Some experts recommend using up to 300-500 mg DHC per day for the optimal development of the brain and vision of the child.

C. Omega-3 sources during pregnancy:

  1. Fat fish: Pregnant women are recommended to eat fatty fish at least twice a week, choosing a low mercury fish, such as salmon, sardines and herring.

  2. Omega-3 supplements: If fish consumption is not enough, consider the possibility of taking Omega-3 additives. It is important to choose additives with a high content of DHC and cleaning of mercury and other pollutants. Algae oil is a safe alternative to vegetarian and vegan pregnant women.

D. Precautions:

  1. The choice of fish with low mercury content: Pregnant women should avoid the use of fish with a high content of mercury, such as shark, sword-fish, royal macrel and tile.

  2. Consult a doctor: Before taking the supplements of Omega-3 during pregnancy, consult a doctor.

IX. New directions in Omega-3 research

Studies of omega-3 fatty acids continue to develop, and new data appear on their potential health benefits.

A. The role of Omega-3 in mental health:

  1. Depression: Some studies show that omega-3 fatty acids can be useful for treating depression. They can improve mood and reduce the symptoms of depression.

  2. Alarm disorders: Omega-3 fatty acids can also help reduce anxiety.

  3. Schizophrenia: Preliminary data indicate that omega-3 fatty acids can improve schizophrenia symptoms.

B. Omega-3 and inflammatory diseases:

  1. Rheumatoid arthritis: Omega-3 fatty acids can help reduce inflammation and pain with rheumatoid arthritis.

  2. Inflammatory diseases of the intestine (BCC): Omega-3 fatty acids can have a positive effect on the BCC, such as Crohn’s disease and ulcerative colitis.

  3. Asthma: Omega-3 fatty acids can help reduce inflammation in the respiratory tract with asthma.

C. Omega-3 and Cancer:

  1. Cancer prevention: Some studies show that omega-3 fatty acids can help reduce the risk of developing some types of cancer, such as breast cancer, colon cancer and prostate cancer.

  2. Cancer treatment: Omega-3 fatty acids can improve the effectiveness of cancer treatment and reduce the side effects of chemotherapy.

D. Omega-3 and immune system:

  1. Strengthening immunity: Omega-3 fatty acids can help strengthen the immune system and increase the body’s resistance to infections.

  2. Autoimmune diseases: Omega-3 fatty acids can have a positive effect on autoimmune diseases, such as multiple sclerosis and systemic lupus erythematosus.

X. Conclusion: a personalized approach to Omega-3 consumption

The consumption of omega-3 fatty acids is an important aspect of maintaining the health of the heart and blood vessels. However, it is important to remember the personalized approach to determining the optimal dose and source of Omega-3, taking into account individual needs, health status and dietary preferences. Regular consultations with a doctor or a nutritionist will help determine the most suitable reception regime for Omega-3 to achieve maximum health health.

Leave a Reply

Your email address will not be published. Required fields are marked *